Health Food Myths Debunked

With outdoor sports beckoning, great weather for walking, and fresh produce all around, summer is a great time to get in shape. But with so many misconceptions about what constitutes healthy eating, it can be hard to decide whose advice to follow. So keep it simple: enjoy seasonal fruits and vegetables, have fun with healthy cooking methods like grilling, and consider these tips for what to eat (and what to be careful with).

Myth: All carbs are created equal.

With today's low-carb mania, it can be easy to fear breads, grains, even fruits and vegetables that are high in carbs. And it's true that white flours and white sugars won't do your diet any favors. But less refined grains are far more satiating and take longer to digest, and thus don't impact your blood sugar nearly as much. So try out that quinoa salad; stick with your oats and whole grains. And don't deprive yourself of ripe seasonal fruit; after all, peaches, plums and cherries are some of the best parts of summer.

Myth: Low-fat is the way to lose fat.

While '80s diet trends convinced the world that lower-fat products will help us lose weight, there's increasing research to suggest that the opposite is true. Healthy fats, such as nuts, fatty fish, and some oils, keep us satiated for longer so we're more content with smaller portions. Olive oil, for instance, is your friend in the summer. Don't be afraid to drizzle it liberally over good tomatoes, or coat summer vegetables before a trip to the grill.

Myth: Trail mix is healthy.

If you're truly active this summer—as in, long hikes through the woods or full-day kayaking trips—then the high-calorie mix of sugars and proteins in trail mix is exactly what your body needs to refuel. But if your summer plans sound more like a stroll from the beach towel to the ocean, it's a different situation. Trail mix is designed to cram calories into a small, portable package, so it’s best eaten sparingly when you’re not too active. In the same category? Granola, whose ____ publicist should win a prize. Though it has a reputation as a serious health food, it’s one of the most calorie-dense foods out there. The best bet for either? Try making your own, keeping an eye on how much sugar you're adding, and adjusting ingredients to your own preferences.

Myth: Fruit is just sugar.

Our favorite summer fruits are pretty sweet; that's what makes them so delicious. But they're packed with vitamins, nutrients, and filling fiber, too, all of which contribute important elements to your diet. That said, fruit juices and smoothies can cram a ton of calories into a small-seeming package; check the labels to see about added sugars.

Myth: "Light" summer cocktails are lower-calorie than "darker" ones.

A daytime poolside cocktail—say, sangria—can be loaded with sugar, even if it doesn't taste like it. But a mint julep might contain as little as a teaspoon of sugar: just 4 grams, about 16 calories' worth. And all same-proof spirits have essentially the same number of calories. (80-proof bourbon, for instance, is no more caloric than vodka.) Tips for drinkers who want to stay healthy: Steer toward simpler drinks, like sparkling wine. Stay far, far away from packaged mixes; a good margarita requires just half an ounce of simple syrup or agave, ending up dramatically lower in calories than the kind from a bottle. And beware sugary mixers; tonic water, for instance, has as many calories as a Coke. Consider soda water and a squeeze of citrus instead.

Myth: Not all frozen treats are created equal.

Ice cream can be one of the most calorie-dense foods out there. And kids' popsicles, the kind in unnatural tongue-staining colors, are chock full of corn syrup and artificial chemicals. But some frozen snacks—a low-sugar sorbet, say, or a frozen fruit bar—feature fruit and almost nothing but, letting you enjoy a frosty treat in the height of summertime without worrying about the consequences. On the flip side? Frozen yogurt might seem healthy (it’s got “yogurt” right in the name!), and if you live near an artisanal yogurt shop, making their fro-yo with real yogurt and a sparing amount of sugar, your cup of frozen yogurt might well be better than a similar portion of ice cream. But commercial fro-yo can be nearly as caloric, and often far higher in sugar—particularly when you load on the toppings. Check the amount of sugar you're in for before you buy.